Lacing Techniques

Lacing Techniques Can Improve Fit

Even though your shoes are fit appropriately, there may be some specific problems with your shoes that lacing techniques can resolve.

Line Breaker

HeelSlippageHeel Slippage?

To prevent your heel from slipping, criss-cross your laces normally and when you reach the top, form a lace-lock.

Line Breaker

ToeProblem""id="BLOGGER_PHOTO_ID_5513647266874471042"Toe Problems?

If you have hammer toes, corns, bleeding toes or toenail problems, lace you shoes so the toe-box area is lifted.

Line Breaker

High ArchHigh Arch?

Lace your shoe so that the shoelace travels in a staight line from eyelet to eyelet. By avoiding the criss-cross, tou remove pressure points on the tongue of the shoe which causes pain to the top of the foot.

Line Breaker

NarrowHeel""id="BLOGGER_PHOTO_ID_5513643882115959506"Narrow Heel, Wide Forefoot?

Use two sets of short shoelaces, one to lace the bottom three eyelets and the second to lace the top eyelets. For a good heel fit eith no slippage, use the "lace lock" technique (as seen in heel slippage) at the top.

Line Breaker

TopFootPainPain on the Top of Your Foot?

If you have pain on the top of your feet, leave a space in the lacing to remove pressure.

[ Read more ................ ]

Shoe Glossary


There are all sorts of shoe terms involved in buying a running shoe. A basic understanding of them is always helpful. Here are several of the most important:

Line Breaker

Blown rubber : Is a type of outsole common to many running shoes. Blown rubber is a rubber compound which is either expanded or mixed with air during production process, producing a relatively light, cushier outsole—although but it’s less durable than carbon rubber. Many outsoles use a combination of blown rubber in the midfoot and forefoot (for a cushy ride) with carbon rubber in the rearfoot for added durability.

Carbon rubber : Is another common outsole. It is a solid rubber with carbon added to increase the durability of the outsole. A carbon rubber outsole is firmer and heavier than blown rubber but more durable.

Cushioned / Neutral : Type of shoes with maximum midsole cushioning but without any added medial or rearfoot stability devices. Cushioned or neutral shoes (the terms are synonymous) are preferred by runners who don’t have abnormal rearfoot motion (overpronation). Some good examples are: Asics Gel-Cumulus and Nimbus, Mizuno Wave Creation and Rider, New Balance 879, Nike Air Skylon and Adidas Torsion Response.

EVA : Ethylene Vinyl Acetate which is the most common commercially manufactured midsole foam used in running shoes. It is sometimes referred to as CMEVA or compression-molded EVA. Every manufacturer uses EVA in at least some of its running shoes although some proprietary types of EVA are also used under different names such as Nike’s Phylon and Brooks’ Substance 257.

Flex grooves : They are notches (or grooves) sliced into the outsole in the forefoot for better flexibility at toeoff. Almost all high quality running shoes use flex grooves that allow the foot to roll more naturally at toe off.

Heel counter : A plastic cup built within the upper which cups the heel to reduce excessive rearfoot motion. The heel should fit snugly without being too tight. If it’s too wide, the heel will slip in and out of the shoe and cause blisters. Women, in particular, often have narrower heels than men and require a narrow heel counter.

Heel heights : The height at which the foot sits on top of the midsole and outsole. Heel heights vary from shoe to shoe and brand to brand but generally, a bigger, slower runner (especially a heel striker) wants more midsole foam for better cushioning which means a greater (or higher) heel height. Faster, efficient runners tend to strike more in the midfoot or even forefoot and usually prefer a lower heel height. A lower heel height promotes stability, but a higher heel height adds cushioning and takes some of the strain off the Achilles and calf muscles. Training shoes have the highest heel heights; racing shoes the lowest.

Last / Shape of shoe : A term you might hear in the shoe store and it is very confusing because it can refer to two entirely different things. The most important reference is to the shape of the shoe. A last is a shaped piece of wood or metal on which the shoe is actually built. Different shoes use different lasts (especially different brands) which is why shoes fit differently. Basically, there are three shapes: straight, semi-curved and curved. Semi-curved is—by far—the most popular and most runners do well in a semi-curved lasted shoe. A straight-lasted shoe offers the most medial support but there are only a handful of shoes built on a straight last. A curved lasted shoe is rare for a training shoe, but most racing shoes are built on a curved last which is indicative of a highly responsive, fast shoe.

Last : Refer to how a shoe is lasted or how the upper is attached (sewn actually) to the midsole. There are three ways: combination-lasted, slip-lasted or board-lasted. A slip-lasted shoe is entirely stitched; combination lasted shoe is stitched in the forefoot and glued in the rearfoot with a fiberboard and a board-lasted shoe has a fiberboard glued on top of the midsole. Slip-lasting is the most common although some brands—notably Asics—combination last many of its shoes. Some runners believe a combination-lasted shoe is the most stable and most supportive for orthotics but it is really personal preference. (Board-lasted shoes have gone the way of the dinosaur.) To determine which type of lasting the shoe has, remove the insole. If there’s stitching in the rearfoot, it’s slip-lasted. If there’s a fiberboard (a cardboard-like material) on top of the midsole and stitching in the forefoot, it’s combination-lasted.

Lateral : is in reference to the outer edge of a shoe orr the side of the shoe opposite the arch.

Medial side : The opposite of the lateral side. It’s the arch side (or inner) of the shoe. The medial side is the side of the shoe where most of the motion-control or stability devices are located.

Midsole post : Also known as a medial post or two-density midsole. It refers to a firmer density of midsole material on the medial side which reduces overpronation. Almost all brands use a midsole post in at least some of its trainers.

Midsole : The light colored foam your foot rests upon which cushions the foot. The midsole is the most important part of the shoe because of its cushioning responsibilities. Midsoles are usually made of either EVA or polyurethane foam or a combination of the two. Midsoles are also the part of the shoe where the manufacturers use their proprietary cushioning technology such as Asics Gel, Adidas adiPRENE, Brooks HydroFlow, Nike Air, New Balance AbZORB, Mizuno Wave, Saucony GRID or Reebok DMX.

Motion control : A type of shoe which is designed to reduce excessive inward foot motion—overpronation. Motion-control shoes are usually the most expensive, heaviest and protective shoes because they employ the most control and stability features. Overpronators and many big, heavy runners do best in motion-control shoes.

Outsole : The black material on the bottom of the shoe which contacts the ground.

Post : An interchangeable term with a two-density midsole or midsole post.

Polyurethane : The second most common midsole material to EVA. Polyurethane is a heavier, denser material that is more resistant to compression set than EVA and more durable. But it is firmer.

Racing shoes : Are the lightest, most flexible type of running shoe. Some racing shoes are half the weight of typical training shoes, but offer much less in terms of cushioning, protection and durability. Generally, only runners racing at 7-minute pace or faster and who are biomechanically efficient in their gait (i.e., they don’t overpronate) should consider racing shoes.

Stability shoes : Are the most common type of training shoes. Stability shoes usually have a two-density midsole and a stable base of support to reduce overpronation. Some of the most popular (and best) shoes on the market such as the Asics GT-2090, Brooks Adrenaline, New Balance 856, Nike Air Structure Triax, Mizuno Wave Alchemy and Saucony GRID Hurricane.

Two-density midsole : Same as a midsole post or simply, a post. It’s a second, firmer density of midsole material on the medial side which reduces overpronation. The second, firmer density is usually a darker material on the medial side just above the arch area.

[ Read more ................ ]

Feet types


Pronation is the inward (medial) roll of the foot, in particular the heel and arch which occurs naturally at the heel strike as a cushioning mechanism.

Over-pronation is when the feet roll inward too much.

Supination also known as under-pronation, is the opposite to pronation where the feet don't roll inward enough. Wearing the wrong type of shoe will lead to painful shins and joints, or even injury.

It is easy to find out if you're a pronator or supinator - Look at your trainers!

I) A pronator's outer soles wear down along the inside of the ball of the foot and they tend to have flat feet.

II) A supinator's outer soles wear down along the outer edge and their feet tend to have high arches. Shoes are designed with features to control these problems.

Pronation : When you run or walk, you land on the outside edge of your foot and roll inward. This entirely normal inward rolling is called pronation. For most runners, the pronation stops at a healthy point. However, some runners roll inward too much. This excessive inward rolling is called overpronation. Runners who overpronate should wear motion-control shoes, which contain special foams and devices that are designed to limit overpronation.

Here's the easiest way. Take off your shoes, whether your normal work-a-day shoes or your running shoes, and put them on a table with the heels facing out toward you. Now study the heels. If they are fairly straight and tall, you do not have an overpronation problem. If the heels tilt inward (toward the arches), on the other hand, you are probably an overpronator, and should try motion-control shoes. Many (but not all) overpronators are bigger, heavier runners with flat feet.

Supination : Supination is the opposite motion of pronation. A foot is in supination when the ankle appears to be 'tipped' to the outside so you are standing on the outside border of the foot. Supination allows the foot to be a more stable, rigid structure for when we push off on our next step. The foot naturally supinates during the toe-off stage (when the heel first lift off the ground until the end of the step) to provide more leverage and to help ‘roll’ off the toes.

Excessive supination predisposes the ankle to injury because the stabilizing muscles on the outside of the lower leg (peroneals) are in a stretched position. It does in not take much force to cause the ankle to roll over, potentially causing ligament damage.

Please note everybody pronates or supinates. It is the body's way to absorb shock and allow the foot to work as a lever. Excessive motion in either direction can be very problematic if not controlled


[ Read more ................ ]